U Can Crossfit Workout for Sep 24, 2021 https://ucancrossfit.com/index.asp?pageid=1&startdate=20210924 Daily Workout for Sep 24, 2021 en-us Fri, 24 Sep 2021 00:00:00 MST Fri, 24 Sep 2021 05:20:04 MST U Can Crossfit Workout for Sep 24, 2021 https://ucancrossfit.com/index.asp?pageid=1&startdate=20210924 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://ucancrossfit.com/images/htg_logo_rss.gif 39 31 9-24-21 Fri, Sep 24, 2021 https://ucancrossfit.com/index.asp?pageid=1&startdate=20210924 https://ucancrossfit.com/index.asp?pageid=1&startdate=20210924 Fri, 24 Sep 2021 00:00:00 MST Warm up:<br />2 minutes pigeon pose<br />2 minutes run/row/bike<br />then <br />3 rounds<br />10 Back Squats with empty bar<br />10 Bent Rows with empty bar<br />20 second plank<br /><br />A) 15 minutes to find a heavy single on Back Squat<br /><br />B) For Time:<br />400m Run<br />40 WB (20/14)<br />400m Run <br /><br />Extra Work:<br />PRE:<br />Clean 4 X 1 <br /><br />POST:<br />3 x 15 DB Leg Curl